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Physical Health
PREPARE FOR FLU SEASON
Influenza is more common than people may realize. Data from the World Health Organization indicates there are around one billion cases of seasonal influenza each year. Though only a small fraction of those cases result in severe illness, even a mild case of the flu can be unpleasant and disruptive . The phrase “flu prevention” may be somewhat misleading, as the best people can do is reduce their risk for seasonal influenza. According to the Centers for Disease Control and Prevention, the best way to do that is to get vaccinated against the flu each year. Each year’s flu shot is different, as researchers design the vaccination based on which strand of influenza
they anticipate will be most prevalent in a given year. In addition to getting vaccinated, individuals can consider these tips, courtesy of the CDC, to protect themselves and others from the flu and stop the spread of germs.
Steer clear of close contact
Individuals who are sick can steer clear of close contact with other people in order to safeguard them from the flu. On the flip side, people who live or work with individuals who have the flu can avoid close contact as well.
Don’t be a hero
The CDC urges anyone who is sick with the flu to stay home until their illness subsides. Avoid going to school, work and running errands so you can help to prevent the virus from spreading.
Cover up
The CDC notes that the flu virus spreads primarily through droplets produced when people with influenza cough, sneeze or talk. When around others, cover your mouth and nose, particularly when sneezing or coughing. When you have to sneeze or cough, do so into the cradle of your elbow. Coughing into your hands could help to spread the virus, as germs can transfer from your hand onto surfaces others may touch, like doorknobs and handles.
Wash your hands
Make it a habit to wash your hands regularly. When returning home, wash your hands before you do anything else. This is especially important when returning home from places where lots of people tend to congregate, such as grocery stores and restaurants. Lathering hands with soap and water for at least 20 seconds can help get rid of germs. If soap and water are not available, the CDC recommends using an alcohol-based hand rub.
Avoid touching the face
The CDC notes that germs spread when people touch contaminated surfaces or objects and then touch their eyes, nose or mouth. It’s easy to touch your eyes, nose or mouth without even thinking about it, but make a concerted effort to avoid touching these areas to safeguard yourself and others from the flu.
Seasonal influenza can be a disruptive and potentially deadly force. Various practices can help people protect themselves and others from contracting the flu.
TIPS TO KICK THE COMMON COLD
The common cold is appropriately named. According to the American Lung Association, adults get an average of two to four colds per year while children typically get between six and eight colds annually. Colds indeed seem an inevitable part of life, and that may be even more so during winter.
Though colds can strike at any time, Johns Hopkins Medicine notes that the increased incidence rates of colds during cold seasons like fall and winter may be attributable to the increased amount of time people spend indoors. Extra time indoors means individuals spend more time in tight quarters with other people, which is notable because colds are highly contagious. There might not be a way to avoid colds this winter, but Johns Hopkins notes there are some strategies that can help treat a cold and potentially lessen its severity.
Stay hydrated
A concerted effort to stay hydrated can help your body fight the cold and
potentially make you feel better by easing congestion. When a cold strikes, make sure you drink plenty of the right fluids, which include water, broth and decaffeinated tea with lemon. Caffeine can cause dehydration, so avoid coffee and caffeinated teas and sodas. Throatsoothing warm liquids like tea and broth can serve dual functions for those whose colds include a sore or dry throat.
Gargle salt water
Though it may seem like an old wives’ tale, gargling with salt water can effectively alleviate the pain and swelling of a sore throat. Johns Hopkins recommends a saltwater gargle with about one teaspoon of salt per cup of warm water.
Use a humidifier
Johns Hopkins notes that cold air holds less moisture than dry air. Dry air can worsen symptoms associated with sore throat, so a humidifier can be used to make indoor air more moist
and therefore more soothing to a sore throat. Johns Hopkins also reports that dry nostrils are more vulnerable to viruses, so employing a humidifier in winter may help the body more effectively fend off cold viruses.
Get plenty of rest
Sleep helps to strengthen the body’s immune system, making it more effective at fighting off and overcoming the cold virus. Johns Hopkins recommends adults get between eight and 10 hours of sleep when they come down with a cold.
Avoid unproven “treatments”
Some cold treatment techniques are ineffective at combating cold viruses. Johns Hopkins notes that antibiotics are designed to treat bacterial infections, not viruses. In addition, there is little evidence suggesting zinc and vitamin C have any impact on cold viruses.
Colds may be inevitable, but knowing what to do when a cold strikes may help reduce the severity and length of the common cold.
HYGIENE REMINDERS FOR CONTACT USERS
by viruses, bacteria, fungi, and rare parasites. It’s also easier to catch conjunctivitis. Smart contact lens usage can help people avoid infections and other eye irritation. Contact wearers can follow these guidelines.
• Wash hands before handling contacts. Always wash and dry your hands before touching contact lenses to avoid transfering microorganisms from your hands and fingers to the lenses.
never make homemade saline solution, which may not be sterile.
• Consider daily lenses. One way to cut down on the buildup of bacteria is to opt for daily lenses. These are individually packaged and are only worn for one day before being discarded, as opposed to weekly or monthly lenses.
Contact lenses provide a convenient means to improve vision. Although contact lenses may seem like a recent invention, they’ve been in the works for centuries. Leonardo da Vinci produced the first known sketches in 1508 that suggested the optics of the human eye could be altered by placing the cornea directly in contact with water. The ideas of da Vinci led to the development of the first contact lenses nearly 350 years later.
The first contact lenses covered all of the eye (the white [sclera] and the iris) and were made of heavy glass. Contacts have evolved over the years and most worn today are soft lenses largely made from silicone hydrogel.
As contacts sit directly on the eyes, it is important to avoid the introduction of foreign matter to the eye with careful hygiene and other practices. WebMD reports that those who wear contacts have a higher risk for keratitis, an infection of the cornea caused
• Rub the lenses while cleaning. The American Optometric Association says rubbing the lenses while cleaning them loosens the protein and bacteria that builds up. Even if the solution advertises “no rub,” you should do it anyway.
• Always use fresh solution. Wash and store contacts in fresh, store-bought solution. Do not reuse solution, and
• Rest your eyes. Whenever possible, give your eyes a chance to “breathe,” so to speak. Skip the contacts if you are at home and will not be encumbered by wearing eyeglasses. When utilizing contacts, do not wear them longer than is prescribed for that type of lens. Do not sleep in contacts unless they are designed for overnight wear.
Care must be given to contact lenses to avoid eye infections and other harmful conditions.
Landon
Landon Lavene, DPT
Sarae Mele
Landon Lavene,
Landon Lavene, DPT • Sarae Mele D.P.T.
Mental Wellness
CAREGIVERS CAN ALLEVIATE STRESS
Serving as a caregiver for a friend or loved one can be both rewarding and taxing at the same time. The senior housing authority A Place for Mom indicates that 41 million Americans offer unpaid caregiving services, and that number is expected to increase as the aging population grows in the coming decades. Formal caregivers are paid care providers in a home or care setting. However, an informal caregiver is an unpaid individual that assists others with activities of daily living as well as medical tasks.
Whether one is a formal or informal caregiver, researchers have long known that caregiving can adversely affect a caregiver’s mental and physical health. The AARP Public Policy Institute says 17% of caregivers feel their health in general has gotten worse due to caregiving responsibilities. The National Alliance for Caregiving and AARP also indicate older caregivers caring for persons age 65 and older report a higher degree of physical strain.
The fatigue that arises from caring for another individual is often referred to as caregiver burnout. Since caregiving takes
place over several years, the impact can escalate over time. Caregiver stress is directly related to burnout. One of the first steps to take is recognizing the signs of caregiver burnout so that action can be taken to improve the situation.
The Mayo Clinic says signs of caregiver stress include:
• worrying all the time
• feeling tired often
• changes in sleep
• gaining or losing weight
• becoming easily irked or angry
• losing interest in activities once enjoyed
• feeling sad or depressed
• experiencing frequent headaches, pains or other health problems
• misusing drugs or alcohol, including prescriptions
• missing your own medical appointments or other appointments
Caregivers need to put themselves first at times in order to help avoid health complications that can come from the stress and demand of caregiving. Make use of these caregiver stress management tips, courtesy of the Mayo Clinic and Penn Medicine.
• Ask for help. Figure out ways that others can help out and then be sure to let them know and accept anything that is provided.
• Do the best you can. Every caregiver feels they are not doing enough at some
point in time. Do whatever you can manage and know that it is adequate.
• Set small goals. Categorize responsibilities into smaller, more manageable tasks. Make lists of what is most important and tackle those goals, moving on as needed.
• Reach out to a support group. There are support groups for many different types of needs, including caregiver support. People who are experiencing the same highs and lows as you can offer advice or just be there to listen.
• Find ways to rest and sleep. Many caregivers are sleep deprived. If sleeping has become an issue, discuss potential remedies with your own doctor.
• Look into respite care help. Taking a break from caregiving can do wonders. Certain adult care centers and skilled nursing homes offer temporary respite care services for informal caregivers. A loved one can be dropped off for a night or two, giving you a rest. This also is an option if you want to go on vacation.
Caregivers may feel burdened by stress. There are options available to manage it.
A PATH TO A BALANCED LIFE
Embracing a healthy lifestyle means making mindful choices that support physical, mental, and emotional wellbeing. It’s not just about avoiding illness; it’s about actively nurturing the body and mind with habits that promote long-term vitality, energy and happiness.
Nutrition plays a central role in achieving this balance. A diet rich in fruits, vegetables, whole grains, and lean proteins supplies essential nutrients that fuel the body. Limiting processed foods and excess sugar can aid in weight management, improve energy levels, and lower the risk of chronic conditions like diabetes and heart disease.
Hydration is equally important, as water supports digestion, circulation, and body temperature regulation. The key to sustainable healthy eating is moderation—focusing on balanced choices rather than restrictive diets.
Mental health is also vital to overall well-being. In today’s fast-paced world, managing stress is essential to wellness. Regular practices like mindfulness, meditation, or deep-breathing exercises can significantly lower stress levels and enhance mental clarity.
Sleep is paramount to mental well-being. Sleep deprivation impacts cognitive function, mood and appetite regulation, so
aim for 7-9 hours of restful sleep each night to allow the body and mind to recharge.
Physical activity is a crucial aspect of healthy living. People don’t need a rigorous exercise routine to reap the benefit. Simple activities like walking, stretching or even gardening can enhance cardiovascular health, strengthen muscles, and improve mood by releasing endorphins. Regular movement helps counteract the negative effects of a sedentary lifestyle, lowering the risk of obesity and other health concerns. Relationships are also vital for emotional health. Surrounding oneself with positive, supportive people can reduce feelings of loneliness, provide emotional encouragement, and contribute to a happier, more fulfilling life. Strong social connections, whether with family, friends or community, are key to a balanced and emotionally rich life.
While incorporating these habits into daily life may seem daunting at first, starting with small, consistent steps can lead to significant improvements in overall wellbeing. By nourishing the body, managing stress, staying active, and cultivating meaningful relationships, individuals can create a foundation for a healthier, more balanced life. Small changes today can lead to lasting benefits tomorrow.
This content is sponsored by San Juan Regional Medical Center. The article is written by Meghan Ritz, MPH, PA-C Physician Assistant and Assistant Medical Director, Metabolic and Bariatric Institute.
Skin Care
CARING FOR COMMON SKIN ISSUES
The skin is one of the most visible parts of the human body. Skin is the body’s largest organ and helps to retain water and protect internal organs. The average adult has about 22 square feet of skin, which weighs around 8 pounds, according to National Geographic. The skin can be affected by any number of conditions. While many are not overly harmful, certain conditions can affect appearance. This, in turn, may impact a person’s self-confidence. Therefore, many people prefer to address skin issues promptly and effectively. Here are some common conditions and how to address them.
Acne
Acne can occur on the shoulders, face, neck, and upper back. Breakouts may include whiteheads, red pimples, blackheads, and deep cysts. If left untreated, acne can cause scarring. Clogged pores cause acne, according to Healthline. This may occur from bacteria, hormones, dead skin cells, and excessive oil production. Non-inflammatory acne can be addressed by using salicylic acid, which naturally exfoliates the skin. It is found in cleansers and toners. Inflammatory acne can cause infection deep beneath the skin’s surface. Products containing benzoyl-peroxide may help reduce bacteria and swelling.
Large pores
Large pores tend to go hand-in-hand with oily skin. They are extremely common. The American Academy of Dermatology recommends being gentle with the skin to help minimize the appearance of pores. In
addition, cleansing and exfoliating the skin can help. The AAD says retinol, which is a derivative of vitamin A, can unclog pores and restore the skin’s natural appearance.
Redness
Skin redness may occur for a variety of reasons. These include sunburns, allergic reactions, dry skin, acne, and irritations. Identifying the root of redness can help individuals make a plan for avoiding it going forward. Long-term redness often is linked to seborrheic dermatitis or rosacea. Certain medications and skincare products may be recommended by a dermatologist to address these issues. In addition, color-correcting makeup can help camouflage redness, according to L’Oreal.
Eczema
Eczema, also known as atopic dermatitis, is a common skin condition that produces red, itchy, dry, and irritated skin. It tends to start in early childhood, and doctors believe an overactive immune system may trigger symptoms. A dermatologist usually treats eczema with over-the-counter antihistamines and OTC or prescription steroid creams.
Psoriasis
Psoriasis is an autoimmune condition that results in the excessive shedding of skin cells. Psoriasis causes scaly, silvery defined patches on the skin and usually occurs on the scalp, elbows, knees, and lower back. Healthline says plaque psoriasis is the most common form of the condition. Light therapy, moisturizers, topical retinoids, and biologics may be prescribed to manage psoriasis.
Scars
Scars are a natural result of the healing process from an injury to the skin. Many scars fade over time, but deep scars can may be permanent and visible. Dermatologists may recommend application of vitamin E, silicone gel or other creams or oils to help minimize scarring after a surgery or injury. A prescription retinoid can be helpful when it comes to acne scarring. Steroid injections and laser treatments also can be used to reduce the appearance of scars, according to the experts at Medical Dermatology and Cosmetic Surgery.
Common skin conditions can be a nuisance, but various over-the-counter and prescription remedies can help.
Raising Awareness
AVOID DRIVING UNDER THE INFLUENCE
Alcohol is ingrained in American culture. Whether it’s a champagne toast at a wedding, a cocktail at a retirement party or beers at a sporting event, alcohol is prominent in many celebrations and events. Those celebrations frequently involve entertaining guests or heading out for nights on the town to enjoy the socializing. Often food and beverages are part of the fun, and that includes alcohol, which may flow a little more freely during festive occasions.
Niznik Behavioral Health says crash fatality rates involving alcohol increase by about five times during holidays. Roughly 131 people die in crashes involving alcohol each holiday, compared to 25 deaths during non-holidays, according to data compiled for the National Highway Traffic Safety Administration’s Fatality Analysis Reporting System between 2013 and 2017.
DID YOU KNOW?
Law enforcement agencies report an uptick in DUI offenses during celebratory times of year, and particularly during holidays. Based on traffic fatality estimates from the National Safety Council, 518 fatalities are predicted for this year’s Thanksgiving period, which consists of the period from Wednesday evening through the Sunday following Thanksgiving; 346 fatalities for Christmas, encompassing Dec. 23 through Dec. 25; and 408 fatalities for the period of New Year’s Eve through New Year’s Day. The NSC says historically New Year’s Eve has the most DUI fatalities, while the Insurance Institute for Highway Safety wavers between New Year’s Day and Independence Day.
The numbers continue to grow. According to MoneyGeek, driving under the influence-related fatalities were 23% higher in 2021 than 2016. Among the holidays with the highest rates of DUI, Independence Day and other summer holidays top the list, but impaired driving also is prevalent between Thanksgiving and New Year’s Day.
It’s perfectly fine to have fun in social situations. However, that fun should involve responsible behavior, particularly when consuming alcohol. Here’s how to enjoy celebrations while also playing it safe.
• Take driving off the table. When planning social occasions, remove the need to drive entirely. Ensure the party location is within walking distance for guests, or at a convenient spot accessible by public transportation. Hosts can encourage guests to use taxis or rideshare services so everyone can leave their cars at home.
• Take the emphasis off of alcohol. Plan events that do not necessarily need to be drinking-heavy. Experiential events, such as escape rooms, crafting sessions, culinary demonstrations, and others can shift the focus away from drinking.
• Serve alcohol early. If alcoholic beverages will be served, have a cut-off time when these drinks no longer will be served. This way guests will have a chance to recover and sober up before leaving.
• Provide drink vouchers. Limit how much guests drink by setting a quota. Work with an establishment so that each party-goer only gets a set number of drink tokens or tickets. When they’re used up, then they no longer will be served.
• Make food a priority. Shift the focus from drinks to food. Those who have filled up on plenty of snacks or a big meal may be less likely to over-indulge.
• Change the venue. A gathering at a bar may set the tone that drinking will be prioritized. Look for party venues where drinking may not be allowed, such as church or school party rooms, or not as accessible, such as a BYOB restaurant.
• Always have a sober chaperone. At each event, one or more people should make the pledge to stay sober so they can ensure the safety of guests. This may mean driving them home themselves or arranging for transportation.
Festivities may include alcohol, but hosts and party planners should take steps to reduce the likelihood that guests will drive while under the influence.
Raising Awareness
CONDITIONS LINKED TO ALCOHOL
Although alcohol is popular, overconsumption can cause disease. In fact, the World Health Organization says alcohol is a causal factor in more than 200 diseases, injuries and other health conditions.
Drinking in any amount carries a health risk. While the risk may be low for moderate intake, the risk escalates as the number of drinks go up. Here are some health conditions linked to alcohol consumption.
• Liver disease: The National Institutes of Health says 90% of absorbed alcohol is metabolized in the liver, so it is extensively exposed not only to alcohol, but toxic alcohol metabolites. Hepatitis, which is inflammation of the liver, is one alcohol-related liver disease.
• Brain changes: Excessive alcohol consumption may cause irreversible brain damage depending on how much a person drinks, says the Alcohol Rehab Guide.
• Immune system disruption: The NIH says alcohol can interfere with multiple aspects of the immune response; the result can be decreased protection against infection.
• GERD: Drinking alcohol can cause an increased risk of gastrointestinal reflux disease.
• Cancers: The Centers for Disease Control and Prevention says alcohol can lead to cancers of the breast, mouth, throat, esophagus, voice box, liver, colon and rectum.
• Mental health issues: Alcohol usage can exacerbate existing mental health issues, such as depression and anxiety, or potentially lead to them.
• Cardiovascular disease: The Mayo Clinic warns that heavy drinking can increase the risk of cardiovascular disease, such as high blood pressure and stroke.
• Pregnancy complications: Women are urged to avoid alcohol while pregnant because drinking may cause the unborn baby to suffer brain damage or be born with fetal alcohol syndrome.
• Alcohol poisoning: Alcohol poisoning is an acute condition of heavy binge drinking. This illness can cause brain damage, seizures and hypothermia, all of which can lead to death.
• Alcohol use disorders: The CDC warns that drinking can eventually lead to dependence on alcohol and the development of alcohol use disorder.
Many health professionals warn that drinking more than one alcoholic beverage per day for women and two for men, which is considered moderate drinking, can lead to health complications. Currently, the sentiments are that there is no safe amount of alcohol, and people may want to consider avoiding it entirely in the name of good health.
Golden Years
PLANNING FOR LONG-TERM CARE
Long-term care is an important component of financial and personal wellness planning. Planning for longterm-care can help aging individuals maintain their independence and quality of life into their golden years.
According to the National Institute on Aging, long-term care (LTC) involves a variety of services that accommodate a person’s health or personal care needs when they can no longer perform everyday tasks on their own. LTC can help people with chronic illnesses, disabilities or other conditions. LTC can be expensive, but planning for such needs can help families avoid financial strain and stress, and also provide peace of mind.
Types of care
One of the initial steps when planning for LTC is to identify the available options. LTC is multi-faceted and can come in a variety of forms. LTC can involve in-home care, with a care provider coming into an individual’s home to offer services like housekeeping and assistance with personal care. In addition, LTC can take place in nursing homes or assisted living facilities. Adult daycare facilities also may be considered part of LTC.
Payment options
It’s important that families recognize that traditional health insurance does not cover the costs associated with LTC. In addition, Medicare cannot be used for LTC in most cases in the United States. It is essential to earmark funds or find alternatives to cover these costs.
According to Medicare.gov, some
insurance companies will enable people to use life insurance policies to pay for LTC. Long-term care insurance also merits consideration. This insurance may cover LTC facilities or even home care and medical equipment. Families can explore all their options and find a policy that aligns with their needs and budgets. Additional financial tools to consider are a Health Savings Account (HSA) or a Flexible Spending Account (FSA), which allow for tax-advantaged savings specifically for health care expenses. Those with limited income can be eligible for Medicaid in the U.S., which can pay for nursing home care. However, it is important to research which homes accept Medicaid as a form of payment.
Further estate planning
People can work with licensed professionals to solidify long-term care and financial plans. An estate attorney can help create a durable power of attorney and a living will to ensure that health care and financial decisions are managed according to a person’s wishes if he or she becomes unable to do so. An irrevocable trust also could be beneficial in managing assets and potentially shielding families from LTC costs. Families should discuss health care wishes and other financial plans as they pertain to long-term care. Early planning can help families navigate caring for aging individuals.
Fit Five
SIMPLE SOLUTIONS TO BUILD STRENGTH
Incorporating regular exercise into a daily routine is essential for overall health, and strengthening soft tissues— like muscles, tendons, and ligaments— can not only enhance performance, but also reduce the risk of future injuries. Best of all, athletes don’t need a gym or any special equipment to effectively strengthen soft tissues. Here are five simple, yet effective exercises that can be done at home to strengthen soft tissues and improve fitness.
Squats
Squats are fantastic for building strength in your quadriceps, hamstrings, glutes and lower back. They also engage the core, which is vital for stability. Strengthening these areas can help support the knees and lower back, making everyday activities easier and safer.
Stand with your feet shoulder-width apart. Lower your body by bending at the knees and hips, keeping your chest up and back straight. Go as low as you can while maintaining proper form, then return to standing.
Push-ups
Push-ups primarily target the chest, shoulders and triceps but also engage the core and lower body. This compound movement builds upper body strength while stabilizing soft tissues, particularly in the shoulders and wrists, which are crucial for various activities.
Start in a plank position with the hands slightly wider than shoulder-width apart. Lower the body until the chest nearly touches the ground, keeping elbows at a 45-degree angle. Then push back up to the starting position.
Lunges
Lunges are excellent for strengthening the lower body, focusing on the quadriceps, hamstrings and glutes. They also improve balance and coordination. The dynamic movement helps strengthen the connective tissues around the joints, promoting stability and reducing the risk of injury.
To do a lunge, stand tall, then step forward with one leg, lowering the hips until both knees are bent at about a 90-degree angle. Push back to the starting position and repeat with the other leg.
Plank
Planks are one of the best exercises for core strength, engaging not just the abs but also the shoulders, back and glutes. A strong core stabilizes the entire body and supports soft tissues, reducing strain during other movements and activities.
Start in a push-up position, but rest on the forearms instead of the hands. Keep the body in a straight line from head
to heels, engaging the core. Hold this position for as long as possible while maintaining form.
Glute bridges
Glute bridges are perfect for strengthening the gluteal muscles and the lower back, which are crucial for maintaining proper posture and alignment. Strong glutes also support the knees and hips, contributing to overall stability and reducing the risk of injuries during activities like running and jumping.
Lie on your back with the knees bent and feet flat on the ground, hip-width apart. Push through the heels to lift the hips toward the ceiling, squeezing the glutes at the top. Lower back down and repeat.
Incorporating equipment-free exercises into a fitness routine can significantly strengthen soft tissues. They require no special gear, making them more accessible for anyone, anywhere. Adding these exercises to a routine two to three times a week will not only build strength, but also improve overall fitness and reduce the risk of injury.
REDUCE THE RISK OF SOFT-TISSUE INJURIES
Soft-tissue injuries are a notable concern for anyone engaged in routine physical activity. The American Academy of Orthopaedic Surgeons notes that such injuries affect muscles, tendons and ligaments and often occur while engaged in physical activities like sports and exercise.
Soft-tissue injuries run the gamut from acute problems like sprains and contusions to more lasting conditions like tendinitis and bursitis that tend to arise from overuse. Seasoned athletes may see soft-tissue injuries as an unwanted yet unavoidable consequence. However, the AAOS notes that many such injuries can be prevented with proper conditioning and training.
• Wear appropriate attire. The AAOS recommends replacing athletic footwear as they wear out and wearing comfortable, loose-fitting clothing that allows for free movements and the release of body heat.
• Avoid overdoing it with any one type of workout. A well-balanced workout regimen is not only a pathway to overall health but also a great way to prevent soft-tissue injuries. The AAOS advises individuals to adhere to a fitness regimen that balances cardiovascular exercise, flexibility and strength training. Limit each workout session to no more than one or two activities.
• Warm up before each workout. According to the Mayo Clinic, cold muscles are vulnerable to injury, so a body that goes from full resting position to one suddenly in the throes of a demanding workout is more likely to suffer a softtissue injury than one that gradually makes that transition. The AAOS advises warming up by running in place for a few minutes and breathing slowly and deeply
before gently rehearsing the motions of the exercises to come. Warmup sessions increase athletes’ heart rates and promote blood flow that helps to loosen muscles, tendons, ligaments, and joints.
• Hydrate. Drinking enough water to prevent dehydration, heat exhaustion and heat stroke is another way for physically-active individuals to reduce their risk for soft-tissue injuries. The AAOS notes that proper hydration involves drinking water before, during and after a workout. A pint of water 15 minutes before a workout and another after cooling down is recommended. In addition, the AAOS recommends having a drink of water every 20 minutes or so while exercising.
• Cool down after a workout. Cooling down for a period of roughly 10 minutes before fully stopping a workout can reduce risk for soft-tissue injuries. The AAOS recommends slowing motions and reducing the intensity of movements during a cooling down session.
• Stretch. Cooling down and stretching are not one and the same. After cooling down, slowly and carefully stretch until
reaching a point of muscle tension, holding each stretch for between 10 and 20 seconds. Inhale before a stretch and exhale as the stretch is released. The AAOS recommends performing each stretch only once and advises against stretching to the point of pain.
• Know when to rest. Rest is vital for recovery, which is equally important for avoiding injuries. The AAOS notes that fatigue and pain are sufficient reasons to take a day off.
• Commit to routine exercise. Make exercise part of your daily routine, and not just something you do on weekends. Off days are vital, but exercising only on weekends can increase a person’s risk for soft-tissue injuries.
Soft-tissue injuries sideline many athletes every day. Taking steps to prevent such injuries can help individuals stay the course with their fitness goals.
Dental Hygiene
TIME TO REPLACE THE TOOTHBRUSH
A toothbrush is more than a tool for maintaining oral hygiene; it’s also a crucial resource in preventing oral diseases and ensuring effective dental care. While it may seem like a minor detail, how often an individual replaces their toothbrush can significantly impact their overall health.
Why replace a toothbrush regularly?
Clean efficiently
Over time, the bristles on a toothbrush may become worn and frayed. This deterioration compromises the brush’s ability to effectively clean the teeth and gums. Worn-out bristles can miss plaque and food particles, making it harder to achieve a thorough clean. Regularly replacing the toothbrush ensures that the bristles remain in good condition and will adequately clean the teeth and gums.
Prevent bacterial growth
Toothbrushes can harbor bacteria, fungi and even viruses. Although a healthy mouth generally contains a mix of bacteria, allowing harmful bacteria to proliferate can lead to oral infections and other health issues. A new toothbrush minimizes the risk of reinfecting the mouth with harmful microorganisms that might have accumulated on an old, used brush.
Care for gums
Using a worn-out toothbrush can be harsh on the gums, leading to irritation and potential gum damage. Frayed bristles can cause unnecessary abrasion to the
sensitive gum tissue, potentially leading to gum recession. Regularly changing out a toothbrush helps maintain gentle and effective brushing, protecting the gums from unnecessary trauma.
Overall hygiene
Over time, a toothbrush can become a breeding ground for bacteria. Even if a person rinses the brush thoroughly after each use, some microorganisms may persist. Upgrading to a new toothbrush regularly minimizes the risk of bacterial buildup, ensuring a cleaner and more hygienic brushing experience.
How often should I change my toothbrush?
The American Dental Association (ADA) provides clear guidelines on how often you should replace a toothbrush. According to the ADA, it is advisable to replace a toothbrush every three to four months. This recommendation is based on the observation that bristles begin to degrade and lose effectiveness after this period of time. However, there are also specific situations where you should consider replacing your toothbrush even sooner. Some of those include the following:
Illness
Feeling ill? It’s a good idea to replace your toothbrush once you’re on the mend, particularly with an oral infection. This prevents the potential reintroduction of bacteria or viruses that could lead to a recurrence of the illness.
Wear and tear
If the bristles of your toothbrush are frayed or bent before the three-month mark, it’s time for a replacement. Visual signs of wear indicate that the brush is no longer effective at cleaning your teeth.
Toothbrush hygiene
If your toothbrush has been exposed to unsanitary conditions or if you notice any unusual odor or discoloration, replace it immediately.
Practical tips for toothbrush care
Extend the life of a toothbrush and ensure it remains as hygienic as possible.
After each use, rinse the toothbrush under running water to remove toothpaste and food particles.
Keep the toothbrush in an upright position and allow it to air dry. Avoid covering or storin in a closed container, as this can create a moist environment conducive to bacterial growth.
Never share a toothbrush with anyone. Each individual should use their own toothbrush to avoid cross-contamination.
Remembering to update that old toothbrush is a simple yet effective way to prevent future dental issues. Replacing that toothbrush and practicing good oral hygiene contributes to overall dental health and well-being.
SOUP: THE ULTIMATE COLD MEDICINE
Having a cold is not fun. A stuffy nose, sniffles, sore throat and other symptoms make having a cold a generally unpleasant experience.
According to data collected by the Consumer Healthcare Products Association, the average consumer shops for over-the-counter medicine 26 times a year, with peak visits occurring in the wintertime, when colds and flu infections are more prominent.
To make cold-related matters worse, a U.S. Food and Drug Administration panel concluded in September 2023 that the popular decongestant phenylephrine, which is found in many over-thecounter cold remedies, is ineffective when taken orally. Phenylephrine became the standard decongestant in formulations when pseudoephedrine, another decongestant, became more closely regulated due to its usage in the production of illegal drugs like methamphetamine. Phenylephrine products then became the go-to, as they did not need to be stored behind pharmacy counters and “signed out” like products that included pseudoephedrine.
Rather than accepting their cold symptoms this season, individuals may want to turn to something much more natural that also has great promise: soup. It is no old wives' tale that soup can be helpful for colds and other illnesses. In fact, Egyptian Jewish physician Moshe ben Maimonides prescribed chicken soup as a treatment for respiratory tract illnesses as early as the 12th century. Penn Medicine advises that soup can be a go-to food to combat illness because it is light, easy-to-digest, nourishing, and even restorative.
Here’s a look at some of the ways soup can help when people are feeling under the weather.
• Hydrating broth: Staying hydrated is one of the ways the body can more effectively fight off illness. Broth-based soups are hydrating and tasty. They may be tolerated more readily than sports drinks or water for a person who needs fluids.
• Soothing properties: The warmth of soup can soothe an irritated throat. Furthermore, soups usually have softened ingredients in them, making it much less likely that sharp or tough ingredients will scrape an inflamed throat.
• Nutrient-dense: Most soups are loaded with vegetables, beans and other healthy ingredients. They provide many of the vitamins and minerals the body needs, and may even help replenish nutrients that have been depleted due to illness.
• Sodium content: Sodium is an essential mineral the body needs. Proactive Health Labs says soup regulates body fluids and transmits electrical impulses in the body.
Sodium in moderation may be good when a person is feeling ill. In addition, sodium and other seasonings in soup can awaken taste buds that are dulled when sick with a cold. Salt also helps alleviate sore throat pain and can help clear nasal congestion.
• Garlic infusion: Soups that contain garlic or garlic extract may reduce the severity of cold and flu symptoms, according to a University of Florida study published in the journal Clinical Nutrition.
Soup may be the best medicine when a person has a cold. Its many properties may help make soup as effective, or even more so, than some products at the pharmacy.
BREAKFAST
BAKED APPLE OATMEAL
6-8 servings
INGREDIENTS
1¾ cup milk or milk substitute
2 large eggs
⅓ cup maple syrup
¼ cup butter or coconut oil, melted
¼ cup unsweetened applesauce, or one ripened, mashed banana
3 cups old-fashioned rolled oats, (gluten-free as needed)
1 teaspoon baking powder
1 teaspoon ground cinnamon
¼ teaspoon nutmeg
¼ teaspoon allspice
¼ teaspoon salt
1½ cups finely chopped apple
INSTRUCTIONS
Preheat the oven to 350°F. Grease a 9-by-9-inch baking pan. Stir milk, eggs, maple syrup, melted butter, & applesauce together in one large bowl. Add fun garnishes, such as chopped almonds, pecans or walnuts, yogurt, drizzle of honey, nut/seed butter or maple syrup.
4 servings
INGREDIENTS
1 tablespoon dry sherry or Shaoxing rice wine
1 tablespoon water
½ teaspoon soy sauce, optional
2 teaspoons cornstarch
8 ounces lean boneless beef, thinly sliced
3 tablespoons chicken stock
2 teaspoons soy sauce
½ teaspoon granulated sugar
½ teaspoon salt or to taste
2 tablespoons vegetable oil
2 teaspoons chopped garlic
2 teaspoons finely chopped fresh ginger root
1½ cups baby corn
½ cup sliced water chestnuts
DINNER
APPLE CIDER BEEF STEW
8 servings
INGREDIENTS
2 pounds beef stew meat, cut into 1-inch cubes
2 tablespoons canola oil
3 cups apple cider or juice
1 can reduced sodium beef broth
2 tablespoons cider vinegar
1½ teaspoons salt
¼ to ½ teaspoon dried thyme
¼ teaspoon pepper
3 medium potatoes, peeled and cubed
4 medium carrots, peeled and cubed
3 celery ribs, cut into ¾-inch pieces
2 medium onions, cut into wedges
¼ cup all-purpose flour
¼ cup water
Fresh thyme sprigs
INSTRUCTIONS
Recipes
This recipe for “Speedy Beef Stir-Fry with Chunky Vegetables” from “300 StirFry Recipes” (Robert Rose) by Nancie McDermott is easy to make. In a bowl, combine sherry, water, dark soy sauce and cornstarch and stir well into a smooth paste. Add beef and stir to coat well. Set aside for 10 minutes. In a small bowl, combine chicken stock, soy sauce, sugar and salt and stir well. Heat a wok or a large deep skillet over high heat. Add oil and swirl to coat the pan. Add garlic and ginger and toss well until fragrant, about 15 seconds. Add beef mixture and spread into a single layer. Cook, undisturbed, until the edges change color, about 1 minute. Toss well. Add chicken stock mixture, baby corn and water chestnuts. Cook, tossing occasionally, until beef is cooked through, about 2 minutes more. Add peas and cook, tossing once for 1 minute more. Transfer to a serving plate. Serve hot or warm.
INSTRUCTIONS
Add beef to a dutch oven and brown on all sides in oil over medium heat. Drain grease. Add the cider, broth, vinegar, salt, thyme and pepper, then bring to a boil. Reduce heat, cover and simmer for 1 hour.
Add potatoes, carrots, celery and onions. Return to a boil, then reduce heat and simmer for 40-45 more minutes, or until meat and vegetables are tender. Combine flour and water until smooth, then stir into the stew. Bring to a boil and cook to thicken. Serve warm with fresh thyme.
Calendar & Briefs
Nov. 5
Mornings at El Moro: Networking and Learning Series, 7:45-9 a.m. El Moro Spirits & Tavern, 945 Main Ave., Durango. Free. Pre-order a breakfast burrito for $12. web.durangobusiness.org
Nov. 6
Hygge Series: Tea 101, 6-7 p.m. Durango Public Library, 1900 East Third Ave., Durango. Owner of Create Art and Tea Caprice Fox presents a history of tea and education about tea varieties with a tasting. Registration required. darcy.poletti@durangoco.gov durangopubliclibrary.libnet.info/events
Nov. 7
Spanish Conversation Hour, 5:306:30 p.m. Durango Public Library, 1900 East Third Ave., Durango. durangopubliclibrary.libnet.info/events
Nov. 8
BID Coffee and Conversation, 8:30 a.m.
TBK Bank Community Room, 259 West Ninth St., Durango.
Friends of the Library Book Sale, 9:30 a.m.-4 p.m. Durango Public Library, 1900 East Third Ave., Durango. Score great deals on books and stock up on reading material for cooler weather. durangopubliclibrary.libnet.info/events
Nov. 9
Introduction to Iyengar Yoga, 9 a.m. 4 Corners Yoga Studio, Smiley Building 1309 East Third Ave. Room 32, Durango. Purchase tickets in advance for $20, or get tickets for $25 at the door. k-lea.com
Open House Police Department/City Hall Building, 9-11 a.m. 201 East 12th St., Durango. Coffee and snacks provided. Details: tinyurl.com/mw7ndfwz.
Nov. 12
Economic Development Alliance Meeting, 8-9 a.m. Center for Innovation (Main Mall), 835 Main Ave. Suite 225, Durango. Doors open at 7:30 for coffee, snacks and networking.
How to Stay Out of a Nursing Home, 1 p.m. Durango Senior Center Window Room, 2424 Main Ave., Durango.
Nov. 14
Rising River Stewards, 3:30-5:30 p.m. SOIL Garden, 2900 Mesa Ave.,Durango. An event where students have the opportunity to learn about preparing garden beds for winter. mountainstudies.org/risingriverstewards
Adult Crafternoons: Luminaries, 4-5:30 p.m. Durango Public Library, 1900 East Third Ave., Durango. Crafting is good for mental health, relaxation and happiness. Make personalized paper bag luminaries to light up the winter darkness.
Durango Business After Hours, 5:15-7 p.m. Networking event co-hosted by Durango Chamber of Commerce and chamber members. Food, drinks and prizes. Tickets are $15, and include two drinks and appetizers. durangobusiness.org
Nov. 15
Thanksgiving Potluck, 6-8 p.m. Sycamore Park Community Center, 1051 Sycamore St., Farmington.
Family-Friendly Game Night, 7-11 p.m. The Subterrain, 900 Main Ave., Durango. Popcorn, rootbeer floats and the usual bar menu. Bring a game to play or use one of ours. thesubterraindurango.com
Nov. 16
Homebuyer Education Class, 8:30 a.m.-4:30 p.m. Fort Lewis College, 1000 Rim Drive, Durango. $15. Learn to become a homeowner and gain access to local down payment assistance funds. homesfund.org/attend-a-class
Nov. 17
Veteran Benefit Breakfast, 9-11 a.m. VFW Post 4031, 1550 Main Ave., Durango. Donations of $9 for adults, $8 for veterans, and $6 for children 12 and under. Proceeds benefit local veterans.
Nov. 19
Monthly Mindfulness Group, 9-10:30 a.m. Myah Mindfulness, Seventh Avenue and Eighth Street, Durango. $20. Reserve your space: email myahmindfulness@gmail.com.
Bayfield Death Cafe, 1-2:30 p.m. Pine River Library Community Room, 395 Bayfield Center Drive, Bayfield. deathcafe.com/deathcafe/18749
Nov. 20
Durango Lunch and Learn, noon-1 p.m. TBK Bank, 259 West Ninth St., Durango. $10 for members. $25 for non-members. Register online. web.durangobusiness.org/events
Nov. 21
Women and Finance, 5:30-6 p.m. EsoTerra Ciderworks, 558 Main Ave., Durango. Join us for a supportive, empowering conversation about personal finance. Share tips on getting out of debt, building credit, investing and reaching financial goals. Email kar.n.guerrero@ gmail.com with questions.
Nov. 23
Turkey Trot and Gobble Wobble, 9-11 a.m. Orchard Plaza, 915 North Farmington Ave., Farmington. $20-$30. farmingtonnm.org/events/turkey-trotgobble-wobble
Nov. 25
Death Cafe, 4-5:30 p.m. Durango Public Library Room 3, 1900 East Third Ave., Durango. Eat cake, drink tea and discuss death. durangopubliclibrary.libnet.info/events
Nov. 28
Dolores Turkey Trot, Time TBD, CrossCountry Ski Trails, Dolores. 5K fun walk/ run. Registration required.
Aztec Thanksgiving Dinner, 11a.m.-1 p.m. Aztec Senior Center, 101 S. Park Ave., Aztec. Purgy’s Thanksgiving Dinner, 4:30-8:30 p.m. Purgy’s at Purgatory Resort, 24 Sheol St., Durango. Buffet-style Thanksgiving dinner. Cost is TBD. purgatory.ski/events
Calendar & Briefs
Dec. 1
Veteran Benefit Breakfast, 9-11 a.m. VFW Post 4031, 1550 Main Ave., Durango. Donations of $9 for adults, $8 for veterans, and $6 for children 12 and under. Proceeds benefit local veterans.
Dec. 3
Mornings at El Moro: Networking and Learning Series, 8-9 a.m. El Moro Spirits & Tavern, 945 Main Ave., Durango. Free. Pre-order a breakfast burrito for $12. web.durangobusiness.org
Dec. 4
Springboard Community Networking Event, 6:30-8 p.m. Center for Innovation, 835 Main Ave. Suite 225, Durango. Free. Don’t miss the opportunity to network. alumni.fortlewis.edu/events/calendar/ details/springboard-communitynetworking-event
Dec. 7
Homebuyer Education Class, 8:30 a.m.-4:30 p.m. Fort Lewis College, 1000 Rim Drive, Durango. $15. Learn to become a homeowner and gain access to local down payment assistance funds. homesfund.org/attend-a-class
Dec. 10
Economic Development Alliance Meeting, 8-9 a.m. Center for Innovation (Main Mall), 835 Main Ave. Suite 225, Durango. Doors open at 7:30 for coffee, snacks and networking.
Dec. 11
People and Culture Workshop: Employee Handbook Review, 11:30 a.m.-1 p.m. Center for Innovation, 835 Main Ave. Suite 225, Durango. Register online. web. durangobusiness.org/events
RECURRING EVENTS
MONDAYS
Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for dropin and $70 for a 10-class punch pass. Call (970) 403-3268 or email lynn@mothertech.net for more information. Happy Hour Yoga, 5:30 p.m. Ska Brewing, 225 Girard St., Durango. $10 for class taught by Brady Wilson, followed by a pint. Karate, 6 p.m. VFW Post 4031,1550 Main Ave., Durango. Chess Night, 6-8 p.m. Fenceline Cider, 141 South Main St., Mancos. Chess Club, 6:30-9 p.m. Guild House Games, 835 Main Ave., Durango. Play chess every Monday evening in the Main Mall on Main Avenue with Guild House Games. Free.
TUESDAYS
Zumba Gold, 9:30-10:15 a.m. La Plata Senior Center, 2700 Main Ave., Durango. Class is $5 or $20 for a five-class punch pass. SMART Recovery Meeting, Cortez Integrated Healthcare, 691 East Empire St. (Entrance 2), Cortez.
WEDNESDAYS
Gentle Hatha Yoga, 9-10 a.m. Florida Grange, 656 Highway 172 South, Durango near Elmore’s Corner. Chair-assisted yoga classes for people ages 50 and up. Drop-in cost is $9 per class or $65 for 10-punch pass. Contact Jill Tierney at (970) 317-4690 or jillfay07@gmail.com.
Dec. 14
National Wreaths Across America Day, 10 a.m. Greenlawn Cemetery, 1606 N. Dustin Ave., Farmington. Free. The Marine Corps League will host a ceremony at Memory Gardens of Farmington and the Four Corners Blue Star Mothers will be hosting a ceremony at Greenlawn Cemetery. wreathsacrossamerica.org/ pages/174732/Overview/?relatedId=0
Pine River Shares Pop Up, 11 a.m.-noon. Pop-up food shares and snack packs for kids. For more information, call Pine River Shares at (970) 884-6040.
Dec. 15
Veteran Benefit Breakfast, 9-11 a.m. VFW Post 4031, 1550 Main Ave., Durango. Donations of $9 for adults, $8 for veterans, and $6 for children 12 and under. Proceeds benefit local veterans.
Karate, 6 p.m. VFW Post 4031,1550 Main Ave., Durango.
TOPS (Take Off Pounds Sensibly), 8:30-10 a.m. La Plata County Senior Center. First meeting is free. Membership is $49 per year. www.tops.org
THURSDAYS
Cardio Strength Interval Class, 9-10 a.m. Virtual class presented by Live Better Personal Training. Cost is $10 for dropin and $70 for a 10-card punch pass. Call (970) 403-3268 or email lynn@mothertech.net for more information.
Square Dancing, 5:30 p.m. VFW Post 4031, 1550 Main Ave., Durango. Fencing, 6 p.m. VFW Post 4031, 1550 Main Ave., Durango.
Cornhole Tournament, 5:30 p.m. VFW Post 4031, 1550 Main Ave., Durango.
SATURDAYS
Japanese Bokkendo and Jodo, 9-11 a.m. DSBK Dojo, 121 W. 32nd St. Unit D, Durango. Develop greater strength, balance and coordination through a fun-filled training experience. Contact Jenny Mason for more information. durangoaikido.com
Choose Better
“It’s completely changed my life.”
- Steve Bulloch
Steve Bulloch was ready to start living life better.
He called the new Metabolic and Bariatric Institute at San Juan Regional Medical Center.
‘‘
I've always been kind of a big guy. High blood pressure, joint pain, back pain, sleeping, you name it, I had it. I'd done a lot of research before about bariatric surgery, so when my doctor told me San Juan Regional just started this program, I jumped at the chance!
I know what food I'm putting in my body, why I'm putting it in my body. I'm giving my body exactly what it needs and not just what I crave. It feels wonderful. Moving around, getting out of bed...walking with my kids. I got things I want to do – goals. I can see them happening now. It just gives you your freedom back.
To learn more visit SanJuanRegional.com/mbi or give us a call at 505.609.6300 and start living life better today.
